Preventing Back Pain: Why the Core is KEY

Lower back pain sucks. It can completely cripple you and prevent you from things as simple as sitting. However, we can help prevent this problem from occurring. Learning to properly engage your core muscles and strengthening them can be a good way to keep the lower back from pain.

Understanding the Core

The core isn’t only having a shredded six pack; It actually includes a bunch of smaller muscles:

• the transverse abdominis,

• multifidus

• diaphragm

• pelvic floor muscles,

• and yes, even the muscles of the lower back.

  All these small muscles work together to stabilize the spine, support your body, and prevent injury

The Link Between Core Strength and Lower Back Health

Engaging the core muscles provides stability to the spine and pelvis, which is crucial for preventing lower back injuries. A strong core acts as a natural brace, reducing the strain on the lower back during various activities, such as lifting, twisting, and bending.

Evidence from Medical Research

1. Core Stability and Injury Prevention

   • A study published in the Journal of Orthopaedic & Sports Physical Therapy found that individuals with weak core muscles are at a higher risk of developing lower back pain. The researchers concluded that improving core stability can significantly reduce the incidence of lower back injuries (Hodges et al., 2019).

2. Core Strengthening Exercises

   • Research published in the Spine Journal demonstrated that targeted core strengthening exercises, such as planks and bridges, can alleviate chronic lower back pain and improve functional outcomes. The study highlighted the importance of a consistent core exercise regimen for maintaining lower back health (Ferreira et al., 2010).

3. The Role of Core Muscles in Posture

   • Another study in the Journal of Physical Therapy Science emphasized the role of core muscles in maintaining proper posture. Poor posture is a common cause of lower back pain, and engaging the core can help align the spine correctly, reducing undue stress on the lower back (Lee et al., 2014).

How to Engage Your Core?

1. Practice Core Exercises Regularly

   • Incorporate exercises like planks, bridges, and abdominal crunches into your workout routine. These exercises target the core muscles and enhance their strength and endurance.

2. Focusing on Engaging the Core

   • “Squeezing the abs” as you lift an object can be helpful to counterbalance the weight you are resisting, minimizing lower back pressure

3. Breathing Out

   • Exhaling with some force as you are loading your body with weight can engage the diaphragm and other core muscles to give you the bracing effect.

4. Seek Professional Guidance

   • If you're new to core exercises or experiencing lower back pain, a certified personal trainer can help. Look for those with a CPT designation. Trainers that also possess a Kinesiology background can be even more helpful (they know more about biomechanics than the average trainer).

Conclusion

Engaging and strengthening the core muscles is an integral part of protecting the lower back from injury. The core functions as your safety belt to keeping your body safe, by counteracting the pressure on your spine. The stronger your core, the more you can do safely.

Happy Lifting!

References

• Hodges, P. W., et al. (2019). Core stability exercise principles. Journal of Orthopaedic & Sports Physical Therapy, 49(5), 284-293. doi:10.2519/jospt.2019.0502

• Ferreira, P. H., et al. (2010). Specific stabilization exercise for spinal and pelvic pain: A systematic review. Spine Journal, 10(1), 70-83. doi:10.1016/j.spinee.2009.06.002

• Lee, D., et al. (2014). The effect of the stability of core muscle on the balance and gait function in stroke patients. Journal of Physical Therapy Science, 26(2), 183-186. doi:10.1589/jpts.26.183